Weight Loss Friendly Foods That You Can Eat Without Hesitation
Not all food is created with equal calories.Various foods go through various metabolic pathways in our body.They have different effects on hormones, hunger, and how many calories we burn.
Here are some weight loss friendly foods that are also supported by science.
1. Whole Eggs
Once it was feared for being rich in cholesterol, but once again whole eggs are making a comeback. Latest research shows that they don’t affect blood cholesterol and neither cause heart attacks. They are among one of the foods you can have if you want to lose weight. They are rich in healthy fats, protein, and it makes you feel full with very less amount of calories.
8-weeks study found that having eggs for breakfast increased the rate of weight loss on a calorie restricted diet as compared to bagels.
2. Leafy Greens
Leafy greens include spinach, kale, swiss, chards, collards, and a few others. They are low in both calories and carbohydrates, and rich in fiber that makes them perfect for your weight loss diet. Eating leafy greens is the best way to increase the intake of your meals, without getting extra calories. Various studies have shown that diets and meals with low energy density can make people eat fewer calories overall.
Leafy greens are also nutritious and rich in all sorts of minerals, less vitamins, and antioxidants.It also includes calcium, which helps fat burning.
Oily fish such as salmon is incredibly healthy. It keeps you full for long hours with relatively fewer calories. Salmon is loaded with healthy fats, high-quality protein, and also contains all important nutrients. Fish, and seafood supplies a significant dose of iodine.This nutrient is essential for the proper function of the thyroid, which helps in keeping the metabolism running optimally.
Salmon is also rich in Omega-3 fatty acids, which helps in reducing inflammation, which plays a major role in obesity and metabolic disease. Trout, mackerel, sardines, herring and various other types of oily fish are also good.
4. Cruciferous Vegetables
Cruciferous vegetables are cauliflower, a decent amount broccoli, cabbage and Brussels sprouts. Like any other veggies, they are rich in fiber and are incredibly fulfilling. These types of vegetable have decent amounts of protein. Though they are not as high in protein as other animal foods and legumes, they are high as compared to most vegetables.
A combination of fiber, protein, and low energy density makes cruciferous veggies the perfect nosh to include in your daily diet if you want to lose weight. Als, they are highly nutritious and contain cancer-fighting properties.
5. Lean Beef and Chicken Breast
Meat has always been demonized. It has been blamed for all sorts of health issues, despite the fact that there is no proper evidence to support it up. Its true that processed meat is unhealthy, but studies have also shown that unprocessed red meat does not pose the risk of heart disease and diabetes.
According to two major studies, red meat has only a very weak connection with cancer in men and no connection in women.The fact is, they are weight loss friendly food since it’s high in protein.
Research shows that by increasing your protein intake by 25-30% of calories have potential to cut cravings by 60%, and inhibits the desire for late-night snacking, plus help in weight loss just by including protein to the diet.
6. Boiled Potatoes
Boiled potatoes have several properties that make them a perfect nosh, both for optimal health and weight loss. They contain a wide range of nutrients, a bit of almost everything our body needs. There have even been cases where people have been living on potatoes alone for long periods of time.
They are high in potassium, a nutrient that plays an important role in blood pressure control.
The Satiety Index scale measures how fulfilling various foods can be, and white boiled potatoes have the highest of all the foods tested.
Let the boiled potatoes cool for a while, this will allow them to form large amounts of resistant starch, which is a fiber-like substance that has all sorts of health benefits including weight loss.
Turnips, sweet potatoes, and other root vegetables are also excellent.
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